Having big biceps makes you look bigger in public as well as when you flex in the mirror every morning.

Yes, it’s a sad truth that biceps are small muscles and take a lot of time to get big. But if you have smart programming and focus on your form as well as technique, you can cut the time in half for the big guns to grow.

Just understand that you don’t have to do too many exercises to achieve that goal. You need a few exercises and you’ll have big biceps in no time.

With that said, below are mentioned three exercises for each head of the biceps. Don’t forget to include them in your workout split to see the results.

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Three Heads of Biceps:-

As per the anatomy of the biceps, they have a total of two major heads – short and long.

However, there’s also another muscle, brachialis, that’s not technically part of the biceps but still plays a major role in making it look bigger. So working on all three of these heads is important.

Short Head:-

This head is situated on the innermost side of the biceps. It can be easily isolated with specific exercises.

Long Head:

This head is situated on the outmost side of the biceps. Though it can’t be isolated, specific techniques can be used to make it work more over the short head of the biceps.

Brachialis:

Though brachialis isn’t technically a part of the biceps, it plays a major role in making the biceps look bigger when you have that t-shirt on. It’s situated just above the forearms.

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Top Exercises You Need To Build Big Biceps

1. Preacher Machine Curl: This is one of the top exercises to stretch the short head of the biceps. Another perk of doing this exercise is that you can load a heavy weight on it.

How To Perform:-

• Load moderate weight and grab the handles.
• Maintain a shoulder-wide grip and keep an upright back.
• Now pull the handles towards your face slowly.
• Stop an inch or two before you reach the top of the movement.
• Then, slowly release the handles down but control the motion.
• Repeat these steps for the chosen number of sets and reps.

**Important Exercise Notes**
Sets: 3-4
Reps: 10-15

2. Ez-Bar Biceps Curl: This exercise is one of the top exercises to grow the outer part of the biceps i.e…. the long head.

Sure, you can do this exercise with a straight bar but it won’t put as much stress on the long head as the Ez-bar would.

Understand the Ez-bar puts your wrist at a slightly twisted angle, which is good for the growth of the long head. The bar also goes easy on your wrists.

How To Perform:-

• Load moderate weight and hold the bar.
• Maintain a shoulder-wide grip and keep your body straight.
• Now pull the bar up at a normal pace.
• Stop an inch or two before reaching the top of the movement.
• Then, slowly bring the bar down in a controlled motion.
• Repeat these steps for the chosen number of sets and reps.

**Important Exercise Notes** 
Sets: 3-4 
Reps: 8-12

3. Rope Curl: Now comes the exercise that’s going to grow brachialis, mind you, technically not part of the biceps, and give the biceps that BIG LOOK overall.

While you can lift a lot of weight in this exercise, the main focus should be to seriously feel every repetition.

How To Perform:-

• Gab the rope and keep the elbows at your sides
• Maintain an 8-10 inches distance apart between your hands and keep your body straight.
• Now pull the rope up at a moderate pace.
• At the top of the movement slightly twist your elbows inside out.
• Then, bring the rope down as much as you can without the plates touching each other.
• Repeat these steps for the chosen number of sets and reps.

**Important Exercise Notes** 
Sets: 3-4 
Reps: 10-15

That said, include these 3 exercises in your regime to help you get big biceps.

Also Read: Top 3 Exercises You Should Do To Build Triceps

Don’t forget to tell us in the comment section how you feel about them. Also, share this article with your friends and family. Have a safe workout!

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